Spinach Tartlets, Whole Wheat Spinach Tartlets, Diabetic Snack
by Tarla Dalal
A simple, less exotic spinach filling for the whole wheat tartlets. The low - calorie white sauce keeps the snack healthy.
For a tea party , you can create a range of different fillings, like in Mixed Sprouts Open Toast , Moong Dal and Paneer Chila , Moong Dal Waffles with Stir-fried Vegetables , Paneer Tikka Kathi Rolls , Red Pepper Triangles with Italian Relish and Spicy Paneer On Toast .
Remember however to go easy on the mozzarella cheese even if it is low in calories than other types of processed cheese.
Spinach Tartlets, Whole Wheat Spinach Tartlets, Diabetic Snack recipe - How to make Spinach Tartlets, Whole Wheat Spinach Tartlets, Diabetic Snack
Preparation Time: Cooking Time: Baking Time: 20 minutes Baking Temperature: 200°C (400°F Total Time:
Makes 8 tartlets
For The Whole Wheat Bread Tartlets
8 whole wheat bread slices
1 1/2 tsp melted low-fat butter for greasing and brushing
For The Low - Calorie White Sauce
5 tbsp chopped cauliflower or chopped bottle gourd (doodhi / lauki)
1/2 tsp low-fat butter
1 tsp whole wheat flour (gehun ka atta)
1/4 cup low-fat milk , 99.7% fat-free
salt and to taste
For The Spinach Filling
2 1/2 cups chopped spinach (palak)
1 tsp oil
1/4 cup finely chopped onions
1/2 tsp finely chopped green chillies
salt to taste
8 tsp grated mozzarella cheese
For the whole wheat bread tartlets
- For the whole wheat bread tartlets
- Remove the crust from the bread slices.
- Flatten each slice using a rolling pin.
- Grease a muffin tray using ¾ tsp of melted butter and press the bread slices.
- Brush the bread slices with the remaining ¾ tsp of melted butter and bake them in a pre-heated oven at 200°c (400°f) for 8 to 10 minutes or until crisp. Keep aside.
For the low - calorie white sauce
- For the low - calorie white sauce
- Combine the cauliflower and 1 cup of water in a non-stick pan, mix well and cook on a medium flame for 7 to 8 minutes or till soft. Allow it to cool slightly and blend in a mixer to a smooth purée. Keep aside.
- Heat the butter in a broad non-stick pan, add the whole wheat flour and sauté on a medium flame for a few seconds.
- Add the milk and cauliflower purée and mix well till no lumps remain and cook on a medium flame for 1 minute or till the sauce thickens.
- Add the salt and pepper and mix well.
For the spinach filling
- For the spinach filling
- Heat the oil in a non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
- Add the green chillies and spinach, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuosly.
- Add the prepared low-calorie white sauce and salt, mix well and cook on a medium flame for 1 minute.
- Divide the spinach filling into 8 equal portions and keep aside.
How to proceed
- How to proceed
- Fill a portion of the spinach filling in each bread tartlets and sprinkle 1 tsp of cheese over it.
- Bake in a pre-heated oven at 200°c (400°f) for 4 to 5 minutes or till the cheese melts.
- Serve immediately.
Spinach Tartlets (Diabetic Snack) Video of Tarla Dalal
| Energy | 31 cal |
| Protein | 1.4 g |
| Carbohydrates | 2.5 g |
| Fiber | 0.7 g |
| Fat | 1.8 g |
| Cholesterol | 2.8 mg |
| Vitamin A | 1232.8 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 7.8 mg |
| Folic Acid | 28.3 mcg |
| Calcium | 43.6 mg |
| Iron | 0.7 mg |
| Magnesium | 16.2 mg |
| Phosphorus | 11 mg |
| Sodium | 48.9 mg |
| Potassium | 56.8 mg |
| Zinc | 0.1 mg |